Real reviews from people who cut down their phone use.
"I was checking Instagram constantly. During meetings, at dinner, in bed. My girlfriend pointed it out and I realized how bad it had gotten. Started using a physical blocker and deleted TikTok. Took a few months but now I'm down to maybe 2 hours a day. I sleep better and I'm less anxious."
"Work notifications were my problem. Slack, email, everything. I'd check messages at my daughter's dance recitals. Set up strict schedules and it took about 6 weeks to adjust. I'm actually present with my family now. Should have done this years ago."
"Failed two exams because I couldn't study without getting distracted. Started leaving my phone in another room during study sessions. My grades improved and I actually made friends in my study group instead of just sitting there scrolling."
"I run a small business and thought I needed to be available 24/7. Was answering emails at 11pm, couldn't relax. Set actual business hours and stuck to them. Clients adjusted fine. I exercise again and my stress is way down."
"My kids were copying my phone habits. They'd ask me something and I'd say 'one second' while scrolling. Made it a family thing - no phones at dinner, no phones in bedrooms. We all did it together. We actually talk now."
"YouTube until 3am most nights. Nearly failed my first semester at uni. Got a blocker I couldn't easily bypass. I have a normal sleep schedule now and actually do things outside my room. Sounds dramatic but it really changed things for me."
Short, practical posts that pair well with these success patterns.
A practical checklist for iPhone Screen Time addiction symptoms (without self-diagnosis). Learn what the signs mean and what to do next to reduce Screen Time.
I tried every sleep-focused Screen Time hack for 3 months. Here's the routine that finally worked—and why most "just put your phone down" advice fails.
Want to try it yourself?